How To Train For Mass | Arnold Schwarzenegger’s Blueprint Training Program

When it comes to bodybuilding, Arnold Schwarzenegger knows best. His plan for quality mass and extreme strength isn’t complicated. In fact, it’s steeped in the fundamentals and old-school exerts that should be at the heart of everyone’s program. It’s a surefire road to growth, but it’s fraught with ache and battle. If you want to learn bodybuilding from the world’s best bodybuilder, you’re in the right place.

| Basics Are Best |
“The biggest mistake being built in bodybuilding today is that people aren’t encompassing basic workouts, ” tells the Austrian Oak. And by basic, Arnold doesn’t mean easy. Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform. Arnold disapproves: “Today when I go in the gymnasium, I don’t ensure any of the children learning about the clean and press, or the snatch, or the upright row from the floor .”

Schwarzenegger’s insistence on the essential lifts is not due to some grandfatherly desire to live in the past. It comes from decades of continued interest and expertise in the industry, and from the hard-earned knowledge that it doesn’t take fancy machines or off-the-wall programming to become arguably the best bodybuilder in history. Get back to your bodybuilding roots and experience unbelievable growth.

| Arnold Schwarzenegger’s Training Tips |

Chest:
“There is three chest exerts that should always be done,” Arnold says. “The bench press, the incline bench press at different angles, and the dumbbell flye .”

Back:
“For the back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. Any kind of rowing motion will give you that thickness. Those are the exercises I relied on from the start of my career to the end .”

Arms:
Arnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps.

“For triceps,”, NNP,[] ” Arnold tells, “we did a lot of narrow[ close-grip] bench press in the early days. And then triceps push down and overhead triceps extensions afterward .”

Shoulders:
Arnold’s shoulders were built by barbell press, behind-the-neck barbell presses, lateral creates, military presses, and dumbbell press. “We always did presses behind the neck and a special dumbbell press which would stretch out the front delt at the bottom and fully flex it at the top. Now those are called Arnold presses .”

Legs
“The squat is the most important exercise to create big thighs, ” tells Arnold. “I did back squatting, front squattings, leg extensions, lunges, single-leg deadlifts, good morning exerts, and a lot of leg curls .”

Abs:
“The regular educate we did for abs was merely leg creates, knee creates, crunches, and sit-ups. We all believed in doing 500 reps of Roman chair sit-ups .”